One Week Sample Program

12
Jul

One Week Sample Program

Monday:

Primer/Extended Warm Up
2 rounds of:
:30 Fire Hydrant R
:10 Rest
:30 Fire Hydrant L
:10 Rest
:30 Glute Bridges
:10 Rest
:30 Squat Hold
:10 Rest

Strength:

Box Squat for load:
#1: 10 reps (empty barbell only)
#2: 10 reps
#3: 8 reps
#4: 6 reps

Complete one set every 1:30. Build across to get to starting weight for work sets. Work is completed in sets of 15. Your final warm up set should feel fairly easy for only 6 reps knowing that the next set at that weight plus some, will be challenging for 15 reps.

Box Squat for load:
#1: 15 reps
#2: 15 reps
#3: 15 reps

Complete 1 set every 3:00. These are true work sets. Use the previous sets to build to a load that feels like “work” for set one. Build as able across the remaining 2 sets. If a set averages about :60 you’re probably doing it right.

Conditioning:

“Hung Jury”
20:00 AMRAP
10 Box Jump* 24/20
Then, 2 rounds of:
5 Hang Power Clean 155/105
7 Single DB Front Squat 50/35
9 Suitcase Step Ups 50/35 @ 24/20

Round 1: Hold DB in R arm for both the front squats and step ups
Round 2: Hold DB in L arm for both the front squats and step ups

*Add 5 reps to the box jump each new round.


Tuesday:

Primer/Extended Warm Up
2 Rounds Of:
:30 Squeeze Plate Presses
:30 Plank Saws
1:00 Prone Swimmers
:45 Banded Hollow Pull Overs
:15 Rest

Strength:

#1: 7 Reps
#2. 7 Reps
#3. 7 Reps
#4. 7 Reps

Complete one set every 3:00. Build across to a heavy 7. No failed sets.

*At 0:00 un-rack the bar and perform 7 incline presses, immediately rack the bar, assume plank and perform push ups for the remainder of the minute <- that is your endurance factor. Refer to the attached notes for a few pointers about the push up.

Conditioning:

“Strings Attached”

AMRAP 6
Buy In:
9 Burpee Over Rower
Then, AMRAP:
21/16 Cal Row
21 Toe 2 Bar

Rest 2:00

AMRAP 7
Buy In:
15 Burpee Over Rower
Then, AMRAP:
15/10 Cal Ski
15 Pull Up

Rest 2:00

AMRAP 8
Buy In:
21 Burpee Over Rower
Then, AMRAP
9/7 Cal Row
9 Toe 2 Bar
9/7 Cal Ski
9 Pull Up


Wednesday:

Double Strength:

1A: 12:00 to build in the complex of:
1 Hang High Pull
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat

Score heaviest load completed and record any extra notes you would like for future reference.

1B: Deadlift for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
#4: 7 reps

Build across. One set every 2:00. No failed sets. Aiming for ~:90 rest after a set. Shorter rest period should encourage us to be less aggressive on the weight and more intentional about how we’re lifting these increasing sets.

Conditioning:

“Sayonara”
3 Rounds Of:
0:00-2:00
Run 400m* (S: 300m Run)
2:00-3:00
AMRAP Alt DB Snatch 50/35
3:00-4:00
AMRAP Dbl DB Reverse Lunges 50’s/35’s
4:00-5:00
AMRAP Wall Ball 20/14
5:00-6:00
15/10 Cal Bike* (S: 10/7 Cal)
6:00-7:00
Rest

Score: All combined reps of: snatch, lunge, and wall ball.


Thursday 360:

“Crate & Barrel”
Every 10:00 for 40:00
1:00 Plank
800m Row
60 Double Unders
400m Ski
20 Renegade Rows 50’s/35’s

Estimated splits to gauge performance:
Plank: 1:00
800m Row: ~3:00-4:00
60 Dubs: ~:30-:60
400m Ski: ~1:30-2:00
20 RR: ~1:00-1:30

Best Case Scenario: ~3:00 Rest
Average Scenario: ~:30-1:30 Rest

Score: Rest times for each interval.


Friday:

Strength:

Seated Press for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
#4: 7 reps
#5: 7 reps

Complete 1 set every 3:00 and immediately follow each set with 12 KB Horn Curls.

Build across. You may reach your max weight by set 3 or 4 and in that case, keep that same weight for the remaining sets. No failed sets.

Notes:
The seated position will force you out of your comfort zone, you will not be able to recruit the legs at all, it will be all about core and shoulder strength/stability. You can reach failure on this lift quickly so don’t over do it when building across these sets. Lighter loads in this rep range and position will get the job done just perfectly.

Gymnastic Strength:

Every 1:30 x 4
3-7 Strict Pull Up
Immediately Into:
10 Alternating Plate Halos 45/25

Conditioning:

“Easy Rider”
10 Sumo Deadlift High Pull
10 Shoulder 2 Overhead
1:00 Max Machine Cal or Choice

20 Sumo Deadlift High Pull
20 Shoulder 2 Overhead
2:00 Max Machine Cal or Choice

30 Sumo Deadlift High Pull
30 Shoulder 2 Overhead
3:00 Max Machine Cal or Choice

Barbell 115/75
Score: Time, minus 1 second per calorie achieved.


Saturday Endure:

“Quicksand”
2 Rounds Of:

200m Run
10 Squat Clean
15 Handstand Push Up
20 Box Jump Over

400m Run
8 Squat Clean
12 Handstand Push Up
16 Box Jump Over

600m Run
6 Squat Clean
9 Handstand Push Up
12 Box Jump Over

Rest 3:00 between rounds

Round 1: 155/105
(135/95)(115/75)
(95/65)
Round 2*: 185/135
(155/115) (135/95)
(115/75)

Box Height: 24/20

*Round 2 is completed in reverse.

Handstand push ups can be adjusted to hand release push ups or box/floor pike push ups.

Cap – 40:00